Training Log Archive: Coach.dionIn the 30 days ending Jun 30, 2018:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||
Saturday Jun 30, 2018 #
running 1:56:20 [3] 26.0 km (4:28 / km)
shoes: Vivo EVA
and home.
1.3km with Dawn then:
5km 21:49
5km 21:25
5km 21:39
4.47km easy 21:47
4km tempo 16:17
easy home 1.3km
Thursday Jun 28, 2018 #
running intervals 35:44 [4] 7.6 km (4:42 / km)
shoes: Primus
5 x 400
88.7 86.3 86.9 89.5 87.4
jogging 50sec inbetween
Wednesday Jun 27, 2018 #
running hills 1:26:16 [4] 15.0 km (5:45 / km) +540m 4:52 / km
shoes: Salming trail
up to the Block House through the animal encloser
Gravel road all the way up
down on gravel roads
then drop onto R/Mem and then UCT
Tuesday Jun 26, 2018 #
running intervals 55:05 [5] 12.2 km (4:31 / km)
shoes: NB 10v2
3min TT +_ 850m
5 x 850m at 95% (3:09) pace +_ 3:40
90sec rest
cool down 750m
Monday Jun 25, 2018 #
running 43:23 [3] 9.0 km (4:49 / km)
shoes: Primus
run to Drosty
running 36:38 [3] 7.0 km (5:14 / km)
shoes: Primus
Sunday Jun 24, 2018 #
running long 1:36:55 [3] 20.0 km (4:51 / km) +250m 4:34 / km
shoes: Primus
Saturday Jun 23, 2018 #
running warm up/down 8:01 [2] 1.5 km (5:21 / km)
shoes: Primus
running race 1:26:53 [5] 14.3 km (6:05 / km) +390m 5:21 / km
shoes: Primus
very slow on the hills, both up and more so down, had to be careful on the technical stuf
running 7:22 [2] 1.1 km (6:42 / km)
shoes: Primus
Thursday Jun 21, 2018 #
Skipping 4:47 [3]
running intervals 50:37 [5] 11.0 km (4:36 / km)
shoes: NB 10v2
10 x 400m with 50sec job in-between
89 - 87 still slow
little warm down to reach 11
Wednesday Jun 20, 2018 #
Skipping 4:51 [3]
running 44:53 [2] 9.0 km (4:59 / km)
shoes: NB 10v2
through subway right, down to park, down river to Claremont. PnP bridge and next to railway line back
Tuesday Jun 19, 2018 #
running 52:10 [3] 12.3 km (4:14 / km)
shoes: NB 10v2
5min TT only 1.45km (pace +_ 3:33)
5min rest
5 x 6min 30sec rest (pace 3:50-3:55)
Monday Jun 18, 2018 #
running 49:45 [3] 10.0 km (4:59 / km)
shoes: Vivo EVA
river run... so up riverside around and down the otherside of the river.
Sunday Jun 17, 2018 #
running 1:07:57 [3] 12.6 km (5:24 / km) +350m 4:44 / km
shoes: Primus
to Forest and Mnt bike track to Cecila
down gravel as it was dark and then down road
raining and wet...
Saturday Jun 16, 2018 #
running long 1:51:02 [3] 23.0 km (4:50 / km) +380m 4:28 / km
shoes: Vivo EVA
to Ou Kaapse Weg up (slow up)
down 4:45
left turn through Golf Course 4:45
main road back 4:35
last 3km 3:57
Thursday Jun 14, 2018 #
Skipping 4:49 [3]
running intervals 57:16 [5] 12.0 km (4:46 / km)
shoes: Vivo EVA
10 x 300 hard 200 easy
pace +_ 3:30-3:40
5:00-5:15
warm down 3.3km back 17:21
Wednesday Jun 13, 2018 #
running 49:44 [2] 9.5 km (5:14 / km)
shoes: Vivo EVA
Skipping 4:56 [3]
Tuesday Jun 12, 2018 #
running intervals 52:10 [5] 12.1 km (4:19 / km)
shoes: Primus
4min hard 1.15km pace about 3:30
5min rest
5 x 4:36 15% slower, 45sec rest
pace about 3:45
Monday Jun 11, 2018 #
Skipping 4:57 [3]
running 46:44 [3] 8.3 km (5:38 / km) +240m 4:55 / km
shoes: Primus
Sunday Jun 10, 2018 #
running tempo 52:37 [4] 10.4 km (5:04 / km) +250m 4:31 / km
shoes: Primus
Saturday Jun 9, 2018 #
running long 1:39:32 [3] 21.1 km (4:43 / km)
shoes: Vivo EVA
Down Boundary
loop in Bergvliet
Penny Lane
Tokai and home through Nova Constantia
last 3km at 4:10ish
Friday Jun 8, 2018 #
Skipping 2:11 [3]
Thursday Jun 7, 2018 #
Skipping 5:08 [3]
running intervals 1:01:39 [5] 13.0 km (4:45 / km)
ahr:145 max:168 shoes: Vivo EVA
then 17 x 1min hard 1min easy
the hard were hard, and not always fast, but hard was good enough!
pace was 3:30-4:15, but mostly under 4
Wednesday Jun 6, 2018 #
Skipping 4:49 [3]
running hills 46:24 [3] 8.2 km (5:40 / km)
shoes: Primus
around windy corner and down R/Mem road, a little short...
need to up my distance!
Tuesday Jun 5, 2018 #
Skipping 4:52 [3]
running intervals 42:43 [5] 10.0 km (4:16 / km)
shoes: Primus
3:00 hard +_ 850m (3:33/km)
5min rest
3:18 x 6 (+_850m, 3:53/km)
60sec rest
Monday Jun 4, 2018 #
Skipping 4:55 [3]
running 9:21 [3] 2.0 km (4:41 / km)
shoes: NB 10v2
met with James Frasier afterwards
Sunday Jun 3, 2018 #
running long 1:12:23 [3] 14.0 km (5:10 / km) +240m 4:46 / km
shoes: Primus
SC GB down
Saturday Jun 2, 2018 #
running race 39:46 [5] 10.0 km (3:59 / km)
shoes: Vivo EVA
took the pace for one of my athletes who was looking to break 40 for the first time:
4:08 3:50 3:49 3:49 3:52
3:57 4:04 3:55 3:57 3:54
the start was hard with so many slow people ahead, but we just started slow and weaved through the masses
km 5 and 6 very windy and with 3 guys (one was my lady) behind me I was blown... left it to the others to help her through (39:08) i fought the wind on my own for km 7 and a bit before we turned.
happy with the finish